F3 Knoxville

Tag: Erector

Habits, Part 2

THE SCENE:  75 and thick.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

  • Phelps
  • RFTS / LIH
  • Grady Corns
  • Mountain Climbers
  • Up/Down Dog
  • SSH

THA THANG:

  • Mosey to the new building, pick a spot on the bench.
  • 30 seconds of each
    • Derkins
    • Single leg squat (L)
    • Dips
    • Single leg squat (R)
    • Incline CDD
    • Plyo step-ups

 

  • Mosey to the pond.  There are 2 trees along the path – approx. half way around the pond from each other.
    • 50 merkins + 50 LBCs.  Run to the other tree.
    • 40 merkins + 40 LBCs.  Run to the other tree.
    • 30 merkins + 30 LBCs.  Run to the other tree.
    • 20 merkins + 20 LBCs.  Run to the other tree.
    • 10 merkins + 10 LBCs.  Run to the other tree.

 

  • Mosey to the Big Lot;
    • Bear crawl one line.
    • 10 flutter kicks (count 1 leg)
    • Bear crawl one line.
    • 10 hello dollys

 

  • Jelly Legs

 

MARY:

  • Dealer’s choice.
  • Jail break!

COUNT-OFF & NAME-O-RAMA

9 for bootcamp + 5 Rushers

COT / BOM

All this week, we’re talking about habits.  For Part 1 on Monday, Guardrail led a discussion about cultivating our hearts in preparation for a habit change – starting a new good habit, killing an old bad habit.  Today we continued talking about habits – as we start a new, or end an old, let’s plan for failure.  Let’s think about what might cause failure and pre-decide on strategies to avoid those or to quickly rebound from them.

When you are starting a new habit, what kinds of things are going to throw you off course?

Stumble:  I’m not making any progress toward my goal.
Did you just set a goal – or did you also define a plan and come up with systems to get you to the goal?  “Systems” are the reminders, queues, routines, notes, people, etc. that you set in place to facilitate your work toward to the goal.  James Clear says “you don’t rise to the level of your goals; you fall to the level of your systems.”  A goal is just a daydream without a plan.  Make sure you have an actionable plan + establish systems to execute that plan.

Stumble:  I’m not seeing change happen as fast I thought it would.
Adopt a long-term perspective.  Have short-term milestones. Especially in the short term, evaluate your progress based on how well you stick to your plan, not your results.  Worry about meeting the plan today – tomorrow worry about tomorrow.  Keep your sights only looking that far out.  If you have a good plan and you stick to the plan, your goal will take care of itself.  Again from James Clear, “You should be more concerned with your current trajectory than with your current results”.

Stumble:  I missed a day, so I guess I’m done. 
Sometimes we have an all-or-nothing mindset.  If we fail one time, we think we are a failure.  Like my daughter who is learning to walk, I wouldn’t say to her “just two steps?!?  Come on!“.  No, I say “Two steps! Great job girl!  Now try and again and get three steps this time!!!”  As you are learning to do something new, coach yourself the same way.  Give yourself some grace.  If you miss a day, don’t miss two. Missing one day reduces your chance of success by 5%.  Missing two consecutive days reduces your chances by 40%.

As we start new habits, here are three strategies that we’re going to implement

  1. Create systems to push you toward your goal
  2. Success is sticking to your plan TODAY
  3. If you miss a day, don’t miss two.

You are what you repeatedly do.  Every action you take is a vote for the type of man you want to become.

With that in mind…

  • What good habit do you need to start?
  • What unhealthy habit do you need to stop?

Come back Friday for Part 3 of this Word!

 

MOLESKIN:

Prayers for Data, Papa Lock, and Shrubbery’s Aunt.

ANNOUNCEMENTS:

I am not ashamed

THE SCENE: sticky and hot at Rampart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the track for the burpee mile. 12 burpees followed by 1 lap times 4.

Mosey to the amphitheater. At the bottom, perform the first exercise. Jump to the second step and do the first two exercises. Jump to the third step and do the first three exercises. Continue until all exercises are performed.

  • Derkins
  • Box jumps
  • Dips
  • Lunges
  • Big boys

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Lucky 13 worked this morning at Rampart.
CIRCLE OF TRUST/BOM:

“I am under obligation both to Greeks and to barbarians, both to the wise and to the foolish. So, for my part, I am eager to preach the gospel to you also who are in Rome. For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.” – Romans 1:14‭-‬16 NASB1995

“I am not ashamed” stands out to me in this passage. I have found myself on several occasions shying away from opportunities to show my faith as if I don’t want people to know who I really am. It is hard for some, including myself, to stand-up for the truth. It is very possible that we may reach someone just by doing that very thing.

Slow things down

THE SCENE: Upper 70s and so humid that you could chew it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBACs IC

Windmill IC

Harry Rockets IC

Motivators Down from 8
THA-THANG:
Mosey to the guardrail…

40 Dips OYO

15 SLOW Pointer with feet up

Mosey to Jucant…Run up and stop at the light poles for an exercise

  • 1 Burpee at the bottom (for Wanderer)
  • 10 Heals to Heaven
  • 20 Merkins
  • 30 Squat Jacks
  • 40 Monkey Humpers
  • 50 SSH

Rinse and repeat.  Mosey back to parking lot adjacent to the flag…

Grab a partner and one CMU.  One partner rifle carries down to other end, once there the partner starts a movement exercise of their choice that transports them slowly (no running) while the first partner does the heavy workout.  Then they go back and forth relieving each other.

  • Curls
  • Rows
  • American Hammers

On the other end (no CMU)

  • Merkins
  • Squat pulse (do no relax your muscles at the top)
  • Pounders

Time…no Mary

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

As you can probably tell, the premise of this morning was a reminder to take a step back at times and slow things down.

We’re all dealing with several different tasks, challenges, issues, etc in our daily lives but because of that it’s soo easy for us gloss over various things. The “hurry” can blind us and cause the cyclical process of pushing to finish something just to get to the next self appointed duty.

Think about our girlfriend/wife/kids/parents/friends for example

We need to make sure we’re not looking at our phones or working on a project vehicle and taking the time to interact with the significant people in our lives.

Another thought is the easy way to use being busy as an excuse not to volunteer or help people in need. When was the last time you did some community service or volunteered at your church?

We need to make sure we’re involved in other peoples lives and not just focused on our own.

Take a minutes today and slow things down…read a book….volunteer…meet someone for lunch.

TRUTH FOR TODAY

Ecclesiastes 7:8, “Better is the end of a thing than its beginning, and the patient in spirit is better than the proud in spirit.” (ESV)

MOLESKIN:
ANNOUNCEMENTS:
Nothing announced

Our Fruits

THE SCENE: humid and hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 harry Rockettes
THA-THANG:
Mosey to our beloved hill… JUCOmanjaro. On the way to the top, stop at every third hash mark for these exercises (one at a time). Repeat all the way up.

  • 20 merkins
  • 20 squats
  • 20, 2-ct flutter kicks

Mosey back down to the strip mall across the street. Starting at the southwest corner, perform one of these at each corner clockwise.

  • 10 burpees, bear crawl to the next corner
  • 20 decline merkins on the guardrail, run to the next corner
  • 20 heels to Heaven, bear crawl
  • 20 lunges, run
  • Repeat

MARY:
Merkin ring of fire, 10 each of LBCs, 6 in. LBCs, and full grown LBCs.

COUNT-OFF & NAME-O-RAMA
16 got it done this morning.
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” – Matthew 7:15‭-‬20 NASB1995

Are we good trees or bad trees? Regardless of our intentions, we are producing fruit in our lives. This is a reminder to be aware of how we conduct ourselves. We also need to surround ourselves with good influences. Our examples and the example we set for others have a big impact and can result in eternal consequences.

MOLESKIN:
Good to see Hounddog back out!

The Chido Beat Down

THE SCENE: 70 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 16.
  • Baby arm circles revers x 11.
  • Side straddle hops x 11.
  • Cherry Pickers x 11.
  • Overhead claps x 11.
  • Seal claps x 10.

THA-THANG:

We crack opened some Easter eggs, each egg containing an exercise. The person that opened the egg should complete a loop around the small pond before the PAX completed the exercise. If the PAX finishes first, the person should do 5 burpees and vice versa. We had some very good runners and some generous PAX :).

We split in two teams and did some round trips around the Science Building making stops at each entrance and completing the following exercises. The goal was for the teams to complete 13 round trips, the team that finishes earlier could assign a 20-count exercise to the other team.

  • Lunges x 10.
  • Burpees x 10.
  • Heels to Heaven x 10.
  • Derkins x 10 / Toe Merkins x 10.
  • Box Jumps x 10 / Dips x 10.
  • BBS x 10.
  • Squats x 10.

Mosey to the big parking lot. We crossed the whole parking lot doing the following between parking lines:

  • Bear crawling.
  • Merkins x 10.
  • Running.
  • Flutter Kicks x 10.
  • Bear crawling.
  • American Hammers x 10.
  • Running.
  • Repeat.
  • Long run.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs.
CIRCLE OF TRUST/BOM:
Reflected about parent-child relationship.

Talked about some points:

  • Importance of saying sorry.
  • Parents are not always right.
  • Never go to bed being angry with your kids.
  • You are going to make mistakes, so try don’t repeat them too often.

MOLESKIN:
Prayed for our brothers and our kids.
ANNOUNCEMENTS:
NA.